1.) Cranberries-Cranberries earn super status for their ability to help fight off urinary tract infections. About 10 ounces of juice per day does the trick. Recent research shows that cranberries might also help fend off colds, and fight stomach bugs, gum disease, and certain types of cancer.

2.) Walnuts-These nuts are rich in omega three fatty acids which help to reduce inflammation and increase good cholesterol. They may even help with depression and reduce your risk of Parkinson's and Alzheimer's diseases. Top your salad with 1/4 cup or try them in pesto.

3.) Beans-The legume may prevent heart disease and help head off colon cancer. Rich in two heart healthy phytochemicals, beans are packed with magnesium, potassium, folate, and fiber. Get a 1/2 cup five to six times per week by adding canned kidney and garbanzo beans to salads, burritos, and dips.

4.) Fish-Studies show that eating seafood rich in omega 3's at least twice a week could reduce your risk of heart disease. And the reports say that women of childbearing age and nursing mothers can safely eat as much as 12 ounces of seafood a week if they avoid high mercury swordfish, shark, tilefish, and king macarel. Albacore tuna should be limited to 6 ounces a week.

5.) Tomatoes-Loaded with the antioxidant lycopene, tomatoes and cooked tomato products pack a big health punch. Studies show that women with lycopene rich diets can have as much as 50 percent lower risk of developing breast cancer. The antioxidant can also lower your blood pressure and bad cholesterol, and may even reduce your risk of getting macular degeneration and a host of cancers.

Try these tried and true superfoods and hopefully they can be a foundation for a healthy diet.

    Five Most Common Nutritional Mistakes Parents Make

Obesity among children is significantly on the rise, and one reason is poor nutritional habits. The following are five common mistakes parents make when it comes to nutrition.

1.) Using food as a reward. Studies show that rewards just force children to eat more than they want to, just to get a sweet treat at the end of the meal.

2.) Giving children high calorie drinks. Fruit juices, sport drinks, and chocolate milk have high amounts of sugar and calories. Water is the ideal beverage choice because it hydrates and does not add extra calories.

3.) Having their children overeat. More often than not, parents make their kids clean their plate. If your child says he/she is full, listen to them and don't force them to eat more.

4.) Hitting the drive through window. Most fast foods are high in salt and calories. Ideally, make sure to limit fast food consumption.

5.) Keeping too much junk food around the house. This only makes kids want to eat it. If the food is around, there will always be the temptation to eat it.

Try to consider using these tips to help promote healthy nutritional habits. As always, never neglect exercise in addition to proper dieting.

                                                                                        More Articles